And virtually fat-free.
Brown rice is a whole grain. This means that it contains all parts of the grain, including the fibrous bran, the nutritious germ and the carbohydrate-rich endosperm.
White rice, on the other hand, does not contain bran and germ, which are the most nutritious parts of the grain. This causes white rice to contain few essential nutrients, which is why brown rice is usually considered much healthier than white.
White and Whole Grain Rice: Comparing Carbohydrates
Brown rice contains total carbohydrates for 52 grams (one cup, long grain cooked rice). Brown rice is more nutritious and has more fiber than white rice. It is also an excellent source of magnesium and selenium. It can help reduce the risk of type 2 diabetes, lower cholesterol and achieve an ideal body weight. Depending on the type, it can have a nutty, aromatic or sweet flavor.
White rice contains 53 grams of total carbohydrates (one cup, short-grain, cooked). White rice is the most popular type of rice and may be the most used. The processing of white rice impoverishes it of some of its fibers, vitamins and minerals. But some types of white rice are enriched with additional nutrients.
, as well as vitamins and minerals. White rice is primarily a source of calories and carbohydrates with low essential nutrients. 100 grams of cooked brown rice provides 1.8 grams of fiber, while 100 grams of white provides only 0.4 grams.
Cons of Brown Rice Brown rice contains antinutrients and may be richer in arsenic. Antinutrients are plant compounds that can reduce the body's ability to absorb certain nutrients. Brown rice contains an antinutrient known as phytic or phytate acid. It may also contain larger amounts of arsenic, a toxic chemical. Although phytic acid may offer some health benefits, it also reduces the body's ability to absorb iron and zinc. In the long term - unlikely by chance - phytic acid contributes to mineral deficiencies. Arsenic A heavy metal naturally present in the environment, it has also been identified in rice and rice-based products. Arsenic is toxic. Long-term consumption can increase the risk of chronic diseases including cancer, heart disease and type 2 diabetes. Brown rice tends to be higher in arsenic than white rice. However, consuming rice in moderation with a varied diet carries no risk of arsenic poisoning.
, like brown rice, helps reduce blood sugar levels and the risk of developing type 2 diabetes. Simply replacing white rice with brown rice has been shown to lower blood sugar levels and reduce the risk of Type 2 diabetes. D On the other hand, high consumption of white rice has been linked to an increased risk of diabetes. This may be due to its high glycemic index, which measures how quickly a food raises blood sugar. Brown rice has a GI of 50 and white rice has a GI of 89, which means white raises blood sugar levels much faster than whole wheat.
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Heart disease risk factors. Brown rice contains lignans, plant compounds that can help protect against heart disease. Lignans have been shown to reduce the amount of cholesterol in the blood, lower blood pressure and decrease inflammation of the arteries. Studies suggest that eating brown rice helps reduce several risk factors for heart disease. Whole grains such as heart disease. Brown rice can also lower total and LDL ("bad") cholesterol. Brown rice bran also contains powerful antioxidants.
Weight control. Eating brown rice instead of white can also significantly reduce weight, body mass index (BMI), and waist and hip circumference.
